Many experts declare it's best to eat mini meals every few hours.
Include fiber-fruits, vegetables and whole grains-and lean protein in your meals and snacks, it is vital when you're dieting, as equally nutrients provide staying power to keep you feeling full until you eat next.
Over the course of the two-year study, the researchers discovered that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.
